There are a number of ways you can cut down the use of fat when cooking vegetables. Whether your health is dictating you reduce your calorie intake, or you’re just looking for simple reduced calorie options, preparing vegetables can be a snap. While more traditional recipes call for oil or butter as a base to keep vegetables from sticking to the pan; now there are numerous options that can help you save time, and prepare delicious tasting vegetables for every meal.
Sweating your vegetables produces moisture in the pan. Vegetables that have a higher moisture content when sautéed, like onions, spinach and mushrooms, cook well with no additives at all. Just make sure you are using a nonstick pan when sautéing without oil.
Other options for sautéing vegetables while being mindful of your calorie count is to use a nonstick cooking spray to provide a lubricant for your pan. This method will help get the juices of the vegetables flowing while preventing them from sticking to the surface of the pan. Nonstick cooking spray comes in a variety of oil based sprays that still contain little to no fat. The next time you sauté your vegetables, spray a little Chef’s Joy Non-Stick Cooking Spray with Olive Oil in the pan before you add your ingredients. You’ll be pleasantly surprised at the results.
One inventive way to sauté your vegetables and provide a boost of flavor is to prepare them in stock. Choose a light stock such as vegetable or chicken stock to help the vegetables become tender. Stock can be from a can or even bullion that is mixed with a generous amount of water. This mixture should be brought to a boil while you prepare your vegetables. Vegetables that take longer to cook, such as potatoes, should be added first followed by those that require a shorter amount of time to cook through. This is an excellent alternative for vegetables that are super absorbent and can soak up the flavors of the stock during the cooking process.
As you can see, there are several alternatives to reducing fat when preparing your sautéed vegetables. While these methods are great for all types of vegetables, they also work well with light meats and fish.